Bench Press
Lie flat on a bench with a barbell racked above you. Grip the bar wider than shoulders, feet flat. Lower the bar to your mid-chest, pause, then press up to full extension. Keep your wrists straight and back neutral.
CHEST · PUSH
How it is executed
- Lie flat on a bench with a barbell racked above you.
- Grip the bar wider than shoulders, feet flat.
- Lower the bar to your mid-chest, pause, then press up to full extension.
- Keep your wrists straight and back neutral.
Put it to work in Kaizer
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Glossary and calculators
Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
